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As I contemplate how to lower the carbs in favorite dishes by using substitutions like spiralized vegetables for noodles or chopped up cauliflower for rice or potatoes, I find it useful to look up precisely how many carbs are in these vegetables. Sometimes I’ve been quite surprised! My preconception of how carb-tastic (or not) a particular vegetable may be sometimes takes me by surprise.

It started when I picked up a small sack of sweet potatoes, intending to spiralize them into lower-carb noodles for serving with a favorite cheese sauce. I was right at the start of my new low-carb diet, and I was excited and proud of myself for finding a great compromise: a vegetable I really liked to substitute for the pasta I was craving. Just out of curiosity, though, I looked up sweet potato nutritional facts… as it turned out they are LOWER-carb, but actually not that far away from pasta itself.

As I continue to look up various vegetables and other foods, I find myself back-tracking a lot (“… wait, what was the carb count on that again?”), so I’ve decided to make a compendium. I make no claims to super accuracy here; this compendium is just the result of my casual research on Google, and when necessary, other nutritional info and calories counting sites. If anyone begs to differ on any of these items, by all means, let me know and send me some more reliable research.

In this compendium, I use as my baseline 100g of each food item. I have found it very enlightening to equalize the amounts of each item, since the serving sizes many nutritional charts use vary widely from food to food. I want to know how the EXACT SAME amount compares. I also like to use 100g, because the carb counts are also listed in grams, so mathematically it boils down to a percentage. It helps me to consider what percentage of any food is carbs for purposes of comparison/contrast.

Finally, I’ve also included the calorie count for the same amount of each item (yes, calories, I unfortunately haven’t forgotten about you completely… sigh…). Some foods, it turns out, may not be so far away in carb content, but have a bigger deficit in calories. Butternut squash vs. white potatoes, for instance. They aren’t miles away in carb count, but the calorie difference is quite a gulf! I’m going to start this compendium as a scaling list from low to high, but I hope eventually to duplicate it in alphabetical order, as well.

SARAH’S CARB AND CALORIE COMPENDIUM

FOODSTUFF

CARBS

FIBER

NET

CALORIES

100g lettuce

2.9g

1.3g

1.6g

15

100g celery

3g

1.6g

1.4g

16

100g zucchini

3.1g

1g

2.1g

17

100g yellow summer squash

3.3g

1.1g

2.2g

16

100g white mushrooms

3.3g

1g

2.3g

22

100g radish

3.4g

1.6g

1.8g

16

100g cucumber

3.6g

0.6g

3g

16

100g spinach

3.6g

2.2g

1.4g

23

100g calabash bottle gourd

3.7g

0.5g

3.2g

15

100g tomato

3.9g

1.2g

2.7g

18

100g asparagus

3.9g

2.1g

1.8g

20

100g portobello mushroom

3.9g

1.3g

2.6g

22

100g daikon radish

4.1g

1.6g

2.5g

18

100g bell pepper

4.6g

1.7g

2.9g

20

100g cauliflower

5g

2g

3g

25

100g eggplant

6g

3g

3g

25

100g cabbage

6g

2.5g

3.5g

25

100g kohlrabi

6g

3.6g

2.4g

27

100g turnips

6g

1.8g

4.2g

28

100g pumpkin

6g

0.5g

5.5g

26

100g green beans

7g

3.4g

3.6g

31

100g scallion

7g

2.6g

4.4g

32

100g broccoli

7g

2.6g

4.4g

34

100g strawberries

8g

2g

6g

33

100g onion

9g

1.7g

7.3g

40

100g brussel sprouts

9g

3.8g

5.2g

43

100g rutabaga

9g

2.3g

6.7g

38

100g delicata squash

9g

4g

5g

40

100g acorn squash

10g

1.5g

8.5g

40

100g blackberries

10g

5g

5g

43

100g carrot

10g

2.8g

7.2g

41

100g beetroot

10g

2.8g

7.2g

43

100g edamame, cooked

10g

5g

5g

122

100g butternut squash

12g

2g

10g

45

100g kabocha squash

13g

3.6g

9.4g

60

100g apples

14g

2.4g

11.6g

52

100g blueberries

14g

2.4g

11.6g

57

100g peas

14g

5g

9g

81

100g pears

15g

3.1g

11.9g

57

100g coconut

15g

9g

6g

354

100g peanuts

16g

8g

8g

567

100g shallot

17g

3.2g

13.8g

72

100g white potato

17g

2.2g

14.8g

77

100g parsnip

18g

4.9g

13.1g

75

100g ginger

18g

2g

16g

80

100g fava beans, raw

18g

8g

10g

88

100g sweet corn

19g

2.7g

16.3g

86

100g sweet potato

20g

3g

17g

86

100g black beans, cooked

24g

8g

16g

130

100g cooked pasta

25g

25g

131

100g garbanzo beans, cooked

27g

8g

19g

164

100g yams

28g

4g

24g

118

100g white rice, cooked

28g

0.4g

27.6g

130

Am I missing something? I wracked my brain for as many vegetables as I could think of, plus a few other things for comparison, but if there’s anything I forgot, I’m happy to add it. Let me know in the comments section and I’ll add in a detail line.

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